When: 05/24/2022


Number of Pax: 5

Pax Names: Blade Runner, Chilipepper, Curds, Maui, Spinal Tap,

Number of FNGS: 0

FNG Names:

QIC: Chilipepper

The BackBlast:

Another humid morning at Heritage Harbor.    Disclosure was shared and 5 Core Principles reviewed.  We started with a quick mozy, with High Knees, Butt Kickers, Side Shuffles and a bit of Nur, Goal (hands over head) and some Michael Phelps while in Mozy.


Rounded up and did some Strawberry Pickers, transitioned into right and left leg standing stretch.  Walked out to merkin position and did IC merkins.   We then performed some arm cycles forward and back.


To get the blood pumping…  after fumbling with the tech, Thunder Struck.  SSH and Burpee on the word Thunder.


The Thang!


Perform 10 reps of each exercise with a 25, 35 or 45 lb weight plate.


  • Bicep curl x10
  • Overhead press x10
  • Triceps extension x10
  • Squat x10
  • Lunge, (passing the weight under your leg on the lunge)  x10
  • Bent over row x10
  • Standing Twists x10


At the 5 round mark we ran a loop around the parking lot.  Completed round 6 and 7.  With 5 minutes left we ran sprints.


  1. First Sprint from one end of the parking lot to the other.
  2. Return Sprint , bear crawl to first island and then sprint to the starting line
  3. Sprint to last island and then bear crawl to the end
  4. Nur to half way then sprint the rest.



  • June 18th F3 Family Beach Day
  • Visible Man Academy partner up!  Summer school.  Mid July



  • Mrs. Doubtfire,
  • Bell Ringer
  • Bing
  • Ripken
  • Lancelot
  • ShamWow
  • Usher
  • All other injured Pax, Physically, emotionally or spiritual battles.

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